“The only easy day was yesterday"
warm up
But First, a Review: What's a Tabata?
If you don't already know what a Tabata interval is, it's a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time. Tabatas are great for both fat loss and improving one's work capacity (conditioning).
Tabata
box jump vs bicep curls
box straddle squat jump vs dips
Barbell Complex 10 sets! You will have 10 seconds to transition from one exercise to the other.
eight-exercise Barbell Complex: 30 seconds at each exercise, transition quickly from one to the other
1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press (beginner) or Thruster (adv)
4. Upright row
5. Front Squats
6. Bent Over Row
7. Deadlifts
8. Push Ups
Remember.... We're not trying to build peak power, we're trying to build conditioning and lose fat.
FINISH! one clean and press and one burpee
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!
ABS..
medicine ball roll out
Side Plank...adv use a medicine ball
Medicine ball plank
Dinner tonight!!
Lentil Stew Recipe with Kale and Sweet Potatoes
Ingredients:
- one large sweet onion
- five to six large cloves of garlic
- one large carrot
- two stalks of celery
- three medium-sized sweet potatoes
- one small cayenne pepper
- 6 Tablespoons extra virgin olive oil
- 2 cups brown or green lentils *
- 2 Tablespoons fresh thyme (or 1 Tablespoon dried thyme)
- 1 tsp ground turmeric
- 1 bay leaf
- 1 quart Chicken Broth or Veggie Broth if you are doing vegetarian
- (to avoid the sodium in canned broth, I make my own by boiling whole chicken and spices.)
- 1 cup white wine
- about 2 cups water
- fresh kale (about 7 oz., including stems)
- Mrs. Dash ( I use this instead of salt in all my recipes)
- freshly ground black pepper to taste (about 1 Tablespoon)
- 3 Tablespoons red wine vinegar
- sliced fresh mushrooms
- Protein....shredded chicken, or Turkey sausage (low fat) or left over pork
* you can use whatever mixture of lentils you wish to add up to two cups. Try using de Puy lentils because they hold their form better but adding a small amount of brown lentils (which tend to disintegrate more) for texture.
How To!
1. Skin the onion and finely chop it. Skin the garlic cloves and mince them. Wash the carrot and celery and slice them (1/4 inch thick pieces). Scrub the potatoes then chop them into bite-sized pieces. Finely mince the pepper.
2. Heat a large soup pot over medium heat (medium low on a gas range), adding the extra virgin olive oil. When hot, add the onions, garlic, carrot, celery, potatoes, and minced pepper. Stir frequently until the onions start to turn translucent. At this point, add the dry lentils and stir them in until they are coated in oil. Add the thyme, turmeric, and bay leaf, mixing well.
3. Add the Chicken Broth and the white wine, stir well. Bring to a simmer. Turn heat to around medium-low (where it will hold a low simmer) and cover. Simmer for 45 minutes, stirring occasionally and adding a little water when necessary (I ended up adding about 2 cups), since the lentils will absorb a lot of liquid. Add the shredded chicken.
4. Wash the kale, remove the stems, and tear the leaves into bite-sized pieces.
5. After 45 minutes of simmering, add the salt and pepper to taste. Add the red wine vinegar and kale, then mix well. Simmer for an additional 45 minutes, stirring occasionally.
